Dr. Ken Davis - Parrillo PerformanceI began my bodybuilding journey. That is the exact day I began...

THE CAPTRI C8 MCT DIETHow to use CapTri® in a low carb

diet to burn fat

THE QUEST TO BECOME MAXIMALLY RIPPEDHere is how to shred

THE TRAINER'S PAGEWhen it comes to diets, just

about everything works

10 SETS OF 10!An old school plateau buster with Iron Vic Steele

PLAY THE LONG GAMEKeep gaining for decades

MUSCLE MEETS MEDICINEWill stress kill my gains?

photo by Chris Hayden

Dr. Ken DavisDr. Ken DavisMind-blowing progress for an oldster new to bodybuilding

®

Contributing PhotographersJohn ParrilloDominique ParrilloMarcus McCuistonChris Hayden

ContributingWritersJohn ParrilloMarty GallagherDr. Jeremy GirmannScott CanatseyAndre NewcombIron Vic SteeleRon Harris

10 – MUSCLE MEETS MEDICINE

STAFF

PublisherJohn Parrillo

Design DirectorMarcus McCuiston

Editor At LargeMarty Gallagher

John Parrillo’s Performance Press is published monthly. The subscription rate of one year (12) issues is $29.95 ©2018 by John Parrillo. All Rights Reserved. For information, Please contact Parrillo Performance at (513) 874-3305 or e-mail to [email protected]

8 - THE TRAINER'S PAGE

14 - THE PARRILLO PRINCIPLES

APRIL 2019PERFORMANCE PRESSJOHN PARRILLO’S

13 – PLAY THE LONG GAME!

18 -TIPS & TIDBITS

20 – THE CAPTRI C8 MCT DIET

23 – IRON VIC SPEAKS!

Will stress kill your gains? Dr. Girmann helps you to avoid stress related stagnation in the gym.

Scott Canatsey breaks down a few diet strategies to help you better understand what works and what doesn't.

Straight and to the point. Do you want to get ripped? Here's how.

A Parrillo recipe, Q & A, Supplement of the month and more!

MCT oil has gained popularity, but how do you use it, particularly in a low-carb diet to burn fat?

Bodybuilders can continue to thrive well into older age. Use these tips from Ron Harris to keep gaining for decades.

Iron Vic shares and old school plateau buster.

Level 1 Certification for Trainers

JUNE 8-9, 2019

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4 – DR. KEN DAVIS

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APRIL 2019APRIL 20194 51-800-344-3404 www.parrilloperformance.com

John Parrillo's Performance Press

focused Ken’s approach. “Dr. Reese got me to look at things with a fresh perspective. Along the way I studied and practiced Clinical Nutrition, Advanced Chiropractic Techniques, Homeopathy, Acupuncture and Chinese Taoist Herbology. I am also an Equine Chiropractor.” In 1986 he met and married his soulmate, Lisa, who shared Ken’s passion for healing and wellness.

Over the past forty years, Dr. Davis established a highly successful practice that incorporated all that he’d learned and absorbed. A few years back the man with the eclectic background, a man in his mid-sixties, a man that knew nothing about bodybuilding, suddenly decided to immerse himself in bodybuilding. Dr. Davis explained that it all came about

because of his interaction with a patient. After witnessing a seemingly magical physical transformation he became intrigued. “I took a strong interest in bodybuilding after seeing one of my patients undergo a dramatic physical transformation in a short period of time. The young lady was a one-time elite competitive bodybuilder. She had let herself go. When she commenced her comeback, she looked terrible; overweight, out of shape, haggard and sluggish. She got back into training full bore and whipped herself into phenomenal shape – and in a really short period of time. She then entered and won a bodybuilding competition. Her transformation was so rapid and profound that it caused me to look hard at the activities that bestowed those kinds of obvious benefits.” The

By Marty Gallagher

Dr. Ken Davis is a highly successful health and wellness

professional. He is a 66-year old master chiropractor with incredibly broad experience and an unusual and interesting background. Starting in his twenties, Ken travelled the world, studying various esoteric medical and healing traditions. Intensely curious, Dr. Davis continually sought to expand his knowledge base. “I traveled the world seeking the missing pieces to the health and wellness puzzle. I travelled to Peru, India, The Canary Island, Nepal, Portugal, Japan, the Azores, England, Egypt and Israel. I studied the healing practices of various cultures, ancient and modern.” Young Davis further formed his emerging philosophy after meeting his “life mentor” Dr. M.L. Rees, the man who guided and further

Dr. Ken Davis

Mind-blowing progress for an oldster new to bodybuilding

more Ken looked at bodybuilding, the more he liked what he saw.

He wondered what type and kind of results he could garner for himself if he took up bodybuilding in a serious way? He could be his very own lab experiment and his very own test subject. Dr. Davis stands 6’3” and weighed 238-pounds when he began bodybuilding. He holds a second-degree black belt in Tae Kwon Do and was in excellent condition when he commenced. After all health and wellness is his business, his life’s work, his passion. “On April 6 of 2018 I began my bodybuilding journey. That is the exact day I began training and the exact day when I began to practice bodybuilding nutrition. My goal, right from the start, was to enter a bodybuilding competition. I needed a big goal, a motivating goal – not just, ‘I want to get into shape.’” By putting himself on the spot, psychologically, Ken knew he would take his game to the next level. With every passing week, the contest grew closer. Ken knew he would soon be parading his physique in front of an auditorium full of friends and strangers. No pressure there. But a good pressure. A motivating pressure. He spent seven months getting things right. He was also smart enough to get guidance. “I sought out professional help and hired an amazing personal trainer. I was lucky enough to find Kathy Pourakis. She introduced me to the specifics of bodybuilding. Kathy and her daughter Stephanie Pourakis own Destination Fitness in Closter, New Jersey. I would travel 70 miles round trip to work with this incredible mother/daughter team of trainers. Kathy showed me the bodybuilding ropes: how to weight train, how cardio fits in and of course, the basics of bodybuilding nutrition.” There is no bodybuilding without a disciplined approach towards nutrition. “Kathy was instrumental in my transformation. Her integrated approach was very balanced and logical. Kathy introduced me to the

different bodybuilding exercises and their specific techniques. I was shown how resistance training and aerobic training are woven together. I was introduced to bodybuilding nutrition; multiple meals eaten every three waking hours. I saw how it all fit together, the lifting, the cardio and the nutrition.” Dr. Davis was also introduced to Parrillo Products and it was love at first taste.

Dr. Davis was coming to bodybuilding late in life. Way late. At age 65 he had zero bodybuilding experience, yet, Dr. Ken decided to become a bodybuilder. He did not just “take up” bodybuilding, as a retiree might take a “strength training” class at the local YMCA, Dr. Davis immersed himself, wholly and completely, in the bodybuilding lifestyle. He went at it hammer and tongs from day one. Over a seven-month period Ken lost 50-pounds of body fat and added ten pounds of lean muscle.

His bodyweight plummeted from 238 to 197, which is what he weighed on the day of his contest. He took his first-ever bodybuilding workout in April of 2018. In November of 2018 Ken competed in the NPC Eastern Regionals held in Teaneck New Jersey. He walked onstage sporting a 7% body fat percentile. His 197-pounds was spread over a lean and proportional 6’3” frame. “I competed in the Men’s Master Classic Physique class, this was the over 40-years of age division. I had intended on competing against other men my age. No one over 60 had entered, so I competed with the younger guys. I was thrilled with the entire experience. I learn so much from the extended, seven-month preparation phase and the actual competing was unique and quite exciting.”

Dr. Ken had a large contingent of friends, family and supporters at his competition. Like the female

photos by Chris Hayden

Over a seven-month period Ken lost 50-pounds of body fat and added ten pounds of lean muscle.


John Parrillo's Performance PressDr. Ken Davis - Mind blowing progress for an oldster new to bodybuilding

bodybuilder that had first inspired him, he too was inspiring friends, family and patients with his obvious and ongoing radical transformation – and at such an advanced age. The ease with which Ken took to the disciplined world of serious bodybuilding was a testament to the effectiveness of his health and wellness strategies. Dr. Davis has been a medical professional for forty years. He created Davis Advanced Health Systems and the breadth of the services offered is staggering, applied kinesiology, Craniopathy, Energetic Nutrition Assessment technique, Soft-tissue Orthopedics, Sacro-Occipital Techniques, Visceral Manipulation and Temporal Sphenoidal, Natural Force Healing and Bio-vibrational healing…this is just a partial listing of services and treatments offered. There is an overarching philosophy behind his work that ties in well with body-building.

Age aside, Ken had a terrific foundation for someone taking up bodybuilding. “My approach is what I call Functional Medicine. We integrate hi-tech scientific testing with age-old health solutions.

These solutions can be for weight loss or to counter fatigue, we fight depression, cure digestive problems and correct hormonal imbalances. The solutions are, by in large, simple lifestyle changes. The goal is to attain optimal health and wellness. Constant monitoring provides feedback. The technical feedback is used to make adjustments and corrections on a continual and ongoing basis. Functional Medicine’s practical solutions have helped thousands of my patients attain health and wellness.” Dr. Ken’s bodybuilding goals were very specific: he wanted to compete in a bodybuilding competition. He would do what was required. Ken indicated to Kathy that he was ready to fully commit. “I told her I was all in. Once I make a decision to commit to something like this I adhere to the protocols and procedures with the exactness required.” From a trainer’s perspective, Dr. Davis was the ideal client. He embraced the full-on bodybuilder-style diet without complaint; he began high intensity progressive resistance training and performed the requisite sweat-inducing daily cardio.

“I was routinely driving seventy miles round trip to Destination Fitness. I went from never having weight trained to weight training six times a week. I went from no cardio to an hour of aerobic exercise every day. I began adhering to the classical bodybuilding multiple-meal eating schedule. Kathy had me consuming a meal every three waking hours.” Ken would dutifully obtain and prepare protein, vegetables and starch. He would make food in bulk and distribute the power foods amongst his stack of Tupperware containers. He was all in from day one: for seven straight months he never bobbled, never took a mulligan or fell off the wagon. The payoff for his steadfast adherence was a 50-pound reduction in bodyfat and a 10-pound bump in lean muscle mass. Ken was put on a Parrillo-style, high protein/clean calorie nutritional game plan. A high protein intake retards muscle loss in the face of declining calories leading up to a competition. Protein shakes are the convenient way to attain a high intake of protein on a consistent daily basis.

Parrillo Optimized Whey™ protein power delivers 34 grams of high BV protein with no sugar or LCT fat and only 4 grams of carbohydrate. Ken loves the Parrillo Soft Chew bar. Each High Protein/High Fiber Soft Chew bar contains 22 grams of protein, 13 grams of fiber and only 1 gram of fat. All that protein and fiber and with only 1 gram of LCT fat and 2 grams of sugar. Containing only 120 calories, this delicious bar is the dieters dream. Ken’s nutrition was extremely strict. His training was all out. This was not a mild “strength training” class done by a retiree at the local YMCA. His weight training was properly brutal, Kathy showed him the degree of effort needed to trip the adaptive response and grow muscle. Ken was routinely performing an hour a day of cardio: his indoor tool of choice was the treadmill and his outdoor cardio were runs around

his rural farm. “I trained seven days a week. I did all my own food prep and created some innovative meals. In addition, I maintained my usual heavy work schedule.” This level of work activity, this level of intense physical training – plus the highly-disciplined eating and requisite perfection can be backbreaking for a 30-year old. It is a testament to the efficacy of his methods and borders on incredible that a man of 65 could experience this degree of measurable progress.

Ken indicated that he has his sights set on another show. “Many of my patients came to my NPC show. I continue to train and have decided to compete in a show on May 25th in Albany New York.” Ken Davis is now training with one of the nation’s premier NPC master bodybuilders, Bill Reisen. “I love Kathy to death, but the 70-mile commute was a killer. Bill is local and has shown me so many new things and so many different techniques. He is very precise. I feel certain that I will be dramatically improved by showtime in May.” Ken is starting prep for the May show weighing a tight and taunt 205, what a great jumping off point compared to the near-240 pounds he started out at last time around. It will be interesting to see how much progress this 66-year old can make. Ken wanted to thank Lisa and son Austin for their incredible support during his transformational journey. “It was great to get positive reinforcement from those closest to you.” Ken Davis is a walking/talking billboard for the benefits of resistance training combined with cardio and disciplined nutrition. A strong case can be made the bodybuilding tactics and protocols are the greatest age-retarding system known. Serious bodybuilding extends and improves our quality of life. Bodybuilding enbables us to retain function deep into life. Dr. Ken Davis is the old cliché taken flesh, “You are never too old to get started.”

Training Split

Monday chest, armsTuesday back, shouldersWednesday legsThursday chest, armsFriday back, shouldersSaturday legsSunday off

Sessions were done six days a week and typically I would work through two body parts per session using 3-4 exercises per body part and generally performing 5 sets of 8-10 reps per set.

Cardio is done every day starting 12-weeks before a show. I would start out performing 30-minute cardio sessions and add five minutes per week until I reached 60-minutes.

Daily Meal Schedule

Meal 1 1/3rd cup (dry) cream of rice, egg whitesMeal 2 ½ cup jasmine rice, 1 cup broccoli, 5 ounces turkey breastMeal 3 5 oz of cod, shrimp, tuna or tilapia; ½ cup jasmine rice, 5 stalks

of asparagusMeal 4 post-training…Parrillo Optimized Whey™ Protein shake, Soft

Chew Bar™Meal 5 30-minutes after training: 1/3rd cup cream of rice, 5 ounces of

turkey breastMeal 6 5 ounce of 96% lean ground beef, large green salad with red

wine vinaigretteMeal 7 Parrillo Optimized Whey™ shake

photo by Chris Hayden

"...Once I make a decision to commit to something like this I adhere to the protocols and procedures with the exactness required.”


Also available in Butter Flavor

nutrition. Everything must go to meet the energy needs before anything else can happen. For me, it is around 1,900 calories. That is typical for a muscular, 175 pound, very active athlete. Even a sedentary female will need 1300-1500 calories for the same reason. This means we need to be eating to lose fat and gain muscle. Over 2,000 calories is a start. You will still experience muscle being depleted. It takes more to fill out muscle.

Let’s look at Keto type diets. This would take under 40g of carbs daily to achieve ketosis. With a lack of carbs, where do the calories for energy come from? Fat is the main calorie source in this strategy. Vegetables like asparagus and spinach with meat and some fat with each meal. To get really lean with this plan, you must stay right under the edge of the caloric deficit and suffer it out. If you are working really hard daily, 2,000 calories is a safe place to start. Since no carbs are really being used, the insulin response is minimal. This serves to stop fat storage but you will get no muscle growth during this time. Good for maintenance of weight or some like it for contest prep. This is also the core of a longevity diet to use as you grow older. There is a lot of evidence to support this claim.

A strategy that I find works exceptionally well for almost everyone is quality complex carbs like oats, rice, sweet potatoes or potatoes. Add some fish oil and flax seed oil to get quality EFA’s in. We need those for joint and skin health. But, keep fats to a minimum. The fat we get on our body is most certainly from the fat we eat. Schedule 5 to 6 meals over a 15-16 hour period. Keep the carbohydrate consumption to the pre-workout time frame. Eating carbs in the meal before training and the meal directly after training is the best way to ensure you are utilizing them well, and getting the muscle cells refilled with post training carbs.

The Trainer's Page

The Trainer's Page: When it comes to diets just about everything works

The Trainer's PageBy Scott Canatsey – Lead trainer at the Parrillo Performance training facility

When it comes to diets just about everything works

When it comes to nutrition strategies for fat loss, there are a

myriad of ways to approach it and get a positive response. The mainstream is always pushing the low calorie path, but is this the best way to get slim and lean? Let us take a look at a few of the strategies we know about and break them down. Not all diet strategies are created equal.

Fact: If you are in a caloric deficit, you will lose weight. You will lose fat and muscle. The ratio of which you lose most of will depend on the nutrition profile of the food consumed. This fact leads to a couple of questions for the ones hoping to have success

in the weight/fat loss endeavor. How much food is needed? What kind of food is needed? This is where the confusion sets in for most. So, what’s the answer?

The answer could be to consume 1,000 calories of lard a day and you will certainly lose weight fast. Or you could consume a thousand calories of protein and yield similar results. The same fate goes for carbs. Why is this? These are different macronutrients. The answer is very simple. Until you reach the amount of calories necessary to just fuel your body for the Heart, Lungs and Brain to function, you are getting no

The biggest difference is adding CapTri® C8 MCT to the food equation. This pure C8 MCT will spare your carbs and protein and be used for the primary energy source. The ketones from the use of Cap-Tri that are available will be used for energy preferentially to the glucose. This is what really changes the game. It also has a thermogenic effect that can make you sweat and burn more calories even resting. This is one product that you have to add in a bit of it at a time, to find your tolerance level and the right amount of calories for fat loss or muscle gain or both.

We must experiment to see what works best. Try some of these things and find what works best for you.

Until next month!

Also available in Butter Flavor

Fact: If you are in a caloric deficit, you will lose weight. You will lose fat and muscle. The ratio of which you lose most of will depend on the nutrition profile of the food consumed.


This month’s column will be based on a question from Performance Press reader, Alex:

“Will stress kill my gains?”

Stress equals elevation of cortisol, which equals less muscle, more fat, and potential for getting sick, right? Not necessarily. First, we should recognize that there are different forms of stress. Mental stress might be experienced when taking an exam or working on a difficult project at the office (or writing a column for a bodybuilding magazine…). Physical stress would be experienced during a long day of yard work or during an intense workout. Psychological/emotional stress could be experienced when a boss gets upset, relationship troubles are experienced, or when a loved one becomes ill.

Despite the form, there are two factors that determine whether stressors benefit or harm us: duration and perception of the stress.

Let’s consider duration.We are wired to be fearful and vigilant creatures, and historically, this served us well. It allowed for our survival. Imagine venturing through a forest before the age of cities and suburbs. We had to be ever watchful of our surroundings, looking and listening for potential predators. Occasionally we would come across a bear, or leopard, or something else with a mouth full of sharp teeth…

This encounter was likely to invoke fear, and for good reason. Our limbic system, a primitive brain center, would ignite a fight or flight response that would prepare the mind and body to get the heck away from the imminent danger.

Let’s consider another example. When we exercise, we subject our bodies to physical stress. Muscle tissue is traumatized,

By Dr. Jeremy Girmann

MEETS

MEDICINE

Muscle Meets Medicine: Will Stress Kill My Gains?

Follow Dr. Girmann on [email protected]

lactic acid accumulates, cortisol rises, and inflammation sets in. None of this sounds particularly healthy.

An important thing to note about these scenarios, however, is that the stress is short-lived. Once we were far enough away from the predator in the woods (assuming that we were successful in our escape), the stress response would lessen and we would resume life as usual. Likewise, we do not exercise for 10 hours at a time, but rather rest after a relatively short training session.

Acutely, our systems respond in a positive way to many stressors. Many cellular mechanisms are upregulated to encourage repair and fortification of our bodies and minds in order to make us more resilient in the face of future stress. Liken this to an army that is attacked. It is likely to respond by recruiting additional soldiers and arming itself with bigger guns.

Trouble arises when acute stress becomes chronic. Thankfully, most of us no longer need to spend our days worrying about being attacked by a bear. Instead, however, the threat

Will Stress Kill My Gains?

are”. Also, she argued that hardy individuals are committed to face problems and pursue them with persistence until a solution is reached. Further, hardy people view change not as a threat, but as a challenge.

In her study, Kobasa found that hardy people seldom experienced illness when compared to non-hardy individuals. This demonstrated that our psychological state and perception of our experiences has a very real and meaningful effect on our health and wellbeing.

Be not afraid of potentially stressful situations. Instead, attempt to limit the unnecessary things in life that might create chronic stress. Even more, seek to change your perspective. Know that at times when we are challenged, we are presented with an opportunity to strengthen ourselves – physically, mentally, emotionally, and spiritually. One of my favorite quotes is by Martin Luther King Jr.: “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”

of acute danger has been replaced by more chronic stress, which we’re less adept at handling. Just as water can carve canyons as it drips slowly over rocks day after day, year after year, so can chronic stress erode our health (and our gains). In our modern, fast-paced society that demands ever more productivity, are we all we doomed? Hardly…or perhaps "hardy". Let me explain…

The second factor that determines whether stressors benefit or harm us is our perception of the stress. It has long been known that in the same environment, individuals are likely to experience different levels of stress because of the ways in which they perceive the potentially stressful situations. Dr. Suzanne Kobasa would describe this as one’s “hardiness”. In 1982 she published a seminal paper entitled Hardiness and health: A prospective study in which the “hardy personality” was described as possessing the three C’s: Control, Commitment, and Challenge. According to Kobasa, hardy people think of themselves as the managers of their environment rather than being subject to the “way that things

*Side note: The inflammation and tissue microtrauma that occurs from the physical stress of exercise is in fact so central to the process that attempting to mitigate theses by taking anti-inflammatory medications (NSAIDS) or lots of antioxidant supplements around the time of a workout has been shown to thwart the beneficial physiologic adaptations and muscular growth that we would otherwise experience. For this reason, I will often take many of my supplements that contain antioxidants in the morning with breakfast if I plan to train later in the day.

...seek to change your perspective. Know that at times when we are challenged, we are presented with an opportunity to strengthen ourselves – physically, mentally, emotionally, and spiritually.


AVOID INJURY There are many steps you can take to avoid injury beyond being more careful with your training. First, always warm up as much as you need to before tackling any heavy weight. Pro’s like Kai Greene would sometimes spend as long as 40 minutes on a step mill and do as many as 8-10 warm-up sets of squats before commencing his work sets. Take time to stretch between sets, and after the workout is done. Get adjustments from a chiropractor at least once a month to keep your spine in proper alignment. See a good deep tissue massage therapist twice a month if you can afford it to break up adhesions inside and between your muscles. Use a foam roller daily. EAT AND SLEEP WELL Treat your body like a temple. Instead of polluting it with junk food, fast food, and alcohol, eat plenty of fresh, natural foods and drink a gallon or two of filtered water every day to flush out your system. Take quality health-promoting supplements like Parrillo’s Bio-C™, Evening Primrose Oil 1000™, Fish Oil DHA 800 EPA 200™, Natural-E Plus™, and Joint Formula™ PACE YOURSELF Finally, everybody wants to look like a champion overnight, but it doesn’t work that way. Building a quality physique takes time. When you try to rush anything, you make stupid mistakes that only serve to derail progress toward your goals. Take your time, do it right, and play the long game in bodybuilding so you last long enough to see how good you really can be.

make sure you’re able to do this bodybuilding thing as long as you want to and long enough to realize your true potential, here are a few tips. TRAIN HARD, BUT TRAIN SMART Some people insist on training super-heavy all the time. While that may be ‘hardcore,’ I guarantee you won’t last very long that way. You may feel like Superman in the gym, but you’re still a human being from Earth. Your joints and connective tissues must be respected and treated with care. Unless you’re a powerlifter, there is no need for you to do one-rep maxes, though plenty of would-be bodybuilders these days seem to think otherwise. Never use dubious form like rounding your back on squats or deadlifts to get more weight up. Don’t throw weights around sloppily, even if you saw your favorite pro doing it. Issues like muscle tears, tendon ruptures, arthritis, and bursitis will knock you out of the gym. Over time, if you accumulate enough of these due to your own recklessness with the weights, you will be unable to train like a bodybuilder ever again.

There aren’t many sports where you can continue improving well into middle age. Many, like swimming, gymnastics, basketball, boxing, and football see athletes achieving their pinnacle anywhere from age 16 to 25 and beginning a slow decline in performance from that point on. Bodybuilding is rather unique in that a man or women might begin in their teenage years and not hit their prime until their 30’s, even 40’s. That’s because our sport isn’t based on qualities like speed and agility that often naturally deteriorate as we age. We are crafting the best possible version of our physique that we can. The most obvious factor in this is adding additional muscle mass, but it’s far more complex. We strive for perfect balance and proportion, so we might specialize on some areas while maintaining others. We might even be focusing on just one specific area of a muscle group, such as upper chest or outer sweep. It can take anywhere from 10-25 years of serious training before we reach our full potential. Many fall by the wayside long before they reach that point of course, for various reasons. If you want to

PLAY THE LONG GAME AND KEEP GAINING FOR DECADESBy Ron Harris

Facebook: Ron Harris WriterTwitter: @RonHarrisMuscleInstagram: ronharrismuscleYouTube: RonHarrisMuscle

EXERCISE SPOTLIGHT

The Parrillo Training Manual is designed to help you:• Learn specific exercises that have proven effective for some of the nation’s top

competitive athletes.• Determine the optimum rep/set scheme you need to maximize muscular density,

cardiovascular density and muscular endurance.• Increase your mental acuity, perfect your form and intensify your workouts.

Information included:• Individual chapters for each muscle group, featuring sample workouts used by John

Parrillo with some of the top professional and amateur bodybuilders in the world.• Illustrated movements to show you the proper form for that particular exercise.• The importance of aerobic training and how it can help improve your physique.• Chapters on fascial stretching, a revolutionary way to stretch your muscles for

maximum growth.• A chapter on proper posing. Including all of the mandatory poses for most

bodybuilding organizations.

Spider Curls

PERFORMANCE POINTS

• Lean over the bench so that your arms point straight out

• Use the strength of your triceps to pull the weight back into position

• Stay tight

order today!

$49.95

EXERCISE SPOTLIGHT

13www.parrilloperformance.com MARCH 2019

This exercise is similar to the preacher curl, except that you lean over the bench so that your arms point straight down as you begin the exercise. In this position, your torso is parallel to the floor.Curl up, keeping your arms tight. Squeeze hard in the contracted position. Then lower the weight slowly, using the strength of your triceps. An excellent isolation exercise for biceps, spider curls are more difficult to do than preacher curls. Add them to your arm routine for extra intensity.


The Quest to become Maximally Ripped

Entering a bodybuilding show? Want to be maximally lean for the beach? Here is how to shred

Bodybuilders are, hands down, the world’s greatest dieters.

When it comes to getting maximally lean (while retaining muscle mass) competitive bodybuilders are unrivaled. Over the past 50 years elite bodybuilders have perfected the strategies and procedures that enable them to routinely whittle down to sub-5% bodyfat levels, even at the local and regional levels. Look at the physique winners in the sixties. Very few men had the muscle visibility that only comes with a low bodyfat percentile. John Parrillo came onto the scene in the 1970s and made his bones prepping bodybuilders for competition. He was the first to champion the inclusion of aerobics. He was the first to champion the high protein, high calorie, clean calorie diet. His bodybuilders routinely showed up big and shredded. Parrillo created the modern “bodybuilding matrix” that balances training, nutrition and supplementation to arrive at a predetermined physical goal. In the Parrillo approach, there are five component parts that are mixed, matched and monitored:

supplements ahead of time; launch the effort on all fronts. Nutrition is the cornerstone. The training is also critical: to build mass the bodybuilder needs to be lifting 3-5 times a week, pushing up to and past capacity in every session. In the Parrillo approach to resistance training, the bodybuilder uses a lot of different exercises, all rep ranges are practiced with lots of Parrillo “intensity enhancers” i.e. forced reps, drop sets, extended sets, tri-sets, giant sets, etc. Fascia stretching is an integral part of resistance training: between sets a highly intense stretch is performed that targets the just-trained muscle. Cardio is kept up during a mass-building phase in order to keep weight gain lean. The entire mass-building process is monitored on a weekly basis using the Parrillo BodyStat Kit. A nine-point skinfold caliper test reveals changes in body composition. During the mass-building phase the focus is on adding bodyweight without adding an unacceptable amount of body fat. Use a digital bathroom scale and The Parrillo BodyStat method to monitor progress and make progress-stimulating adjustments. Adjustments are also made with the food selections and food volume. Supplements can be introduced or switched out. Clean calories are added until the bodyweight nudges upward. BodyStat makes sure weight gain is lean muscle mass. “Once the trainee new to the Parrillo approach has gone through a mass-building cycle, they now have a much higher caloric ceiling. They are eating clean and training hard. Now we reverse directions.”

Full-steam in reverse: it is smart to embark on lean-out phase when coming off a successful Parrillo mass-building regimen. Why? After completing a mass-building regimen, the athlete has “built the metabolism” and in doing so raised the number of clean calories that can be consumed without getting fat. The elite bodybuilder has a raging metabolism, built by eating

multiple meals consisting of nothing but clean calories: lean protein, fiber carbs and natural carbohydrates. The bodybuilder has built muscle and boosted their strength while creating a high-caloric ceiling. A successful lean-out phase requires a revamped approach to resistance training and a real emphasis on cardio. The experienced bodybuilder has a lot of variables to play with in order to keep progress moving. During the process there are a lot of required shifts in emphasis; continual tweaks and adjustments are required to avoid stagnation and inertia. Every week results are monitored and logged. Nutrition, supplementation and cardio are skillfully coordinated. The never-changing goal during a Parrillo lean-out phase is to shed body fat while retaining lean muscle mass. Starvation dieting slams the brakes on the metabolism and causes the human body to “go catabolic.” When starved, the body will eat its own muscle tissue in order to preserve precious body fat, the body’s last line of defense against death by starvation. Those that go on low-calorie diets (usually wasting those precious few calories on high

The Parrillo Principles: The quest to become maximally ripped

By Andre Newcomb

GI carbs that spike insulin) end up cannibalizing muscle. The end result is a scrawny, emaciated body and a tired look. The smart bodybuilder has crested at a 4,000 (or more) calorie ceiling during the mass-building phase. Now they begin to slowly reduce and get ripped, taking in no less than 2,000 to 2,500 calories a day right up to the competition. On the other hand, if a man starts a lean-out phase eating 1,900-calories a day; that is a low ceiling to get beneath.

Supplemental tricks of the trade: John Parrillo has decades of hands-on experience preparing bodybuilders for competition. The strategies and tactics he developed created a system, a checklist for oxidizing body fat. One of the bedrock principles Parrillo insists on is that the bodybuilder keep the protein intake high. One way to ensure muscle mass retention in the face of declining calories is to reduce starch carbs while maintaining a high intake of protein. Parrillo recommends 1.5 grams or more of protein per pound bodyweight per day. A 200-pound competitive bodybuilder would ingest

progressive resistance training, fascia stretching, aerobics, nutrition and supplementation. Low body fat is obtained by combining hard, consistent training with the expert use of regular food. The nutrition is augmented with targeted nutritional supplementation and monitored with weekly body composition testing. Intense and consistent cardio exercise is mandatory. Interestingly enough, perhaps counter intuitively, John Parrillo postulates that the best way to get ripped is to first embark on a

hi-protein, high-calorie mass-building phase.

Setting the table: I advise those that are new to the Parrillo approach to first begin with a mass-building cycle. There are a lot of good reasons for this: most people that come to us under-eat and under-eat the wrong foods. Clean up the food selections, establish a consistent multiple-meal eating schedule, eat lots of clean calories and only approved bodybuilding foods. Stockpile

A successful lean-out phase requires a revamped approach to resistance training and a real emphasis on cardio.

Parrillo created the modern “bodybuilding matrix” that balances training, nutrition and supplementation to arrive at a predetermined physical goal.


300 grams of protein per day. This would be a bare minimum. Parrillo has taken elite bodybuilders to 400 and 500 grams of protein per day, this to off-set the traumatizing effects of their super-intense weight training and twice a day, sweat-drenched cardio. If the weekly BodyStat body composition reading indicates the bodybuilder is losing body fat and losing muscle, the Parrillo solution would be to keep the training heavy and intense – but kick the lean protein up dramatically. This is in an effort to reverse the detected catabolism. Another of John Parrillo’s favorite contest prep tactics is to keep the lean protein intake high and keep the fiber carb intake high; fiber is calorically insignificant and actually dampens insulin. The bodybuilder now begins a systematic reduction of starchy carbs. However, the Parrillo twist is that as the bodybuilder

The Parrillo Principles: The quest to become maximally ripped

reduces starch carbs, by say 250 calories per day, John would “add back” the 250 “lost” starch calories with 250-calories of CapTri® C8 MCT. The famed Parrillo MCT oil contains 100 net calories per tablespoon; medium chain triglycerides are impossible to end up as stored body fat. MCTs go to the head of the oxidation line; regardless what food is in the body, MCTs (like alcohol) are always preferentially burned. MCTs also have a stimulating effect on the metabolism. The final trick of the supplemental trade is the mixing and matching of the various “Parrillo Pills” to aid the effort. Mass-builders love Parrillo Liver Amino Formula™ and will take upwards of 100 tabs per day. Shredders love Parrillo’s Advanced Lipotropic Formula™ and Max Endurance Formula™. Both builders and shredders love Muscle Amino Formula™ and 50-50 Plus™, taken

after training to accelerate recovery. At Parrillo Performance every product has a purpose and often the supplements have dual uses.

Regular folks can get ripped too: the smart trainee intent on losing body fat (without losing an unacceptable amount of lean muscle) expropriates the broad outlines of the bodybuilding template and adapts them to the reality of their situation. In practical terms this means creating time for training and going to the trouble to establish a multiple meal program and the requisite food shopping and food preparation. It means stockpiling supplements and preparing mentally to stay with the program for two to three months. Establish the following:

• a multiple meal eating schedule• a progressive resistance training

template• a cardiovascular training schedule• a time to prepare bodybuilding

foods ahead of time• a stockpile of supplements• a timeline• a means of monitoring progress on a

weekly basis

Anyone that thinks getting ripped is a casual undertaking is sadly mistaken; getting maximally lean needs to be approached like a military campaign. Before you launch the actual effort, many things need to happen first: the trainee must create a weight training program – how many sessions per week? What exercises and what rep ranges? Are you able to train with partners or are you training alone? Training partners require scheduling and coordination. The trainee needs to devise a cardio training split: are you able to perform the highly desirable “fasted cardio” done upon arising and before eating breakfast? Coming off the sleep-fast, high intensity Parrillo-style cardio forces the body to oxidize body fat at an accelerated rate. Optimally, the trainee hits a fasted cardio session

first thing in the morning and, for maximum fat-burning, engages in another shorter cardio session done in the evening. Don’t establish training schedules you cannot adhere to: be realistic. Make time to food shop and prepare a goodly (not all) amount of your bodybuilding foods ahead of time: set aside a few hours each week to grill, roast, sauté or bake chicken, fish, turkey or shellfish. Learn simple vegetable preparation methods: it is easy to sauté fish filets, chicken fingers, beef fillets or shellfish in CapTri® C8 MCT. Bake potatoes, steam rice and store bulk foods in the refrigerator. Each day assemble your Tupperware mini-meals: a portion of protein, a portion of fiber, a portion of starch. These classical Parrillo food meals are augmented with powerful Parrillo supplements. It all fits together like a Swiss watch: the intense training is underpinned by perfect eating. Seven days a week the Parrillo trainee adheres to the program: no off days, no cheat days or falling off the wagon. In order to make it work requires perfection in all aspects: there is no ramp-up,


What's your story?

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Then we want to hear from you!

All you need is to:

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100% effort in each area from day one onward. Perfect days are strung together without pause for months on end. Those that have the gumption, grit and bulldog tenacity never fail to strip off massive amounts of body fat.

How to get traction: the bad news is that there is no ramp-up with the Parrillo approach: right from day one until the end of the scheduled lean-out phase, the effort is complete: workouts are never missed, meals are never missed, no cheat days or cheat meals. This is tough stuff right out of the gate. The good news is with full-on adherence to the Parrillo approach, the diligent trainee will see tangible results within 7 to 10 days. Nothing makes disciplined adherence easier than seeing real results from your training and eating efforts – better still in a short timeframe. It is easy to stay strict in your eating and training when every single week fat is lost and more and more muscles emerge from under the melting blanket of body fat. Once the body fat starts dissolving, abs appear, pecs under the armpit become distinct, the

different heads of the deltoid become visible, the tear-drop thigh muscles start appearing – all of which fires the trainee up to redouble their efforts. Every week without fail those that adhere tightly to the Parrillo protocols make substantive, measurable gains. It is highly recommended to use the Parrillo BodyStat Kit to monitor weekly changes in body composition. Becoming maximally lean requires a multileveled approach that is established and adhered to. Those that get onboard fully and completely will see dramatic results by the end of the first four weeks. By the end of the second four weeks, friends, family and coworkers will begin marveling at your ‘transformation.’ By the end of the third month the diligent trainee will be sporting a single-digit body fat percentile. At Parrillo Performance it is common knowledge that those that conform to the protocols and strategies always undergo mind-blowing physical transformations – it would be impossible not to!


Yes, you can have Chocolate Syrup even if you’re on a strict diet! With Parrillo’s High Fiber Chocolate Syrup Mix, you won’t blow your diet because one serving is only 20 Calories, has no fat or sugar, plus you’ll be getting 12g of prebiotic fiber. Our Chocolate Syrup is so easy to make: For 4 servings, just add 1 tablespoon of water to 2 level scoops of Chocolate Syrup Mix and stir until smooth. For an extra special treat, how about this: a Contest Brownie or slice of Hi-Protein Cake, topped with a scoop of Parrillo Protein Ice Kreem and drizzled with Chocolate Syrup! Now that’s the way to diet.

• Great on Parrillo Protein Ice Kreem™, Hi-Protein Cake/Cupcake Mix™, Contest Brownies™, and more!

• Quick & Easy to make, just add water and stir• Each serving contains 12g of Prebiotic Fiber, only 20 Calories, and 0g of sugar

Calories: 43.50Protein: 2.27gFat: 0.14gTotal Carbs: 10.41g

Fiber: 3.90gSodium: 42.00mgPotassium: 393.00mgCalcium: 63.00mg

Iron: 0.99mgPhosphorous: 49.50mgVitamin A: 49.50 IUVitamin C: 51.60mg

What's age got to do with it?

It's often said: It's not how old you are, it's how old you feel. New research shows that physiological age is a better predictor of survival than chronological age. The study is published today in the European Journal of Preventive Cardiology, a journal of the European Society of Cardiology (ESC).

"Age is one of the most reliable risk factors for death: the older you are, the greater your risk of dying," said study author Dr Serge Harb, cardiologist at the Cleveland Clinic in the United States. "But we found that physiological health is an even better predictor. If you want to live longer then exercise more. It should improve your health and your length of life."

Based on exercise stress testing performance, the researchers developed a formula to calculate how well people exercise -- their "physiological age" -- which they call A-BEST (Age Based on Exercise Stress Testing). The equation uses exercise capacity, how the heart responds to exercise (chronotropic competence), and how the heart rate recovers after exercise.

"Knowing your physiological age is good motivation to increase your exercise performance, which could translate into improved survival," said Dr Harb. "Telling a 45-year-old that their physiological age is 55 should be a wake-up call that they are losing years of life by being unfit. On the other hand, a 65-year-old with an A-BEST of 50 is likely to live longer than their peers."

The study included 126,356 patients referred to the Cleveland Clinic between 1991 and 2015 for their first exercise stress test, a common examination for diagnosing heart problems. It involves walking on a treadmill, which gets progressively more difficult. During the test, exercise capacity, heart rate response to exercise, and heart rate recovery are all routinely

Question: Summer is coming and I want to get leaner and more muscular, but I don’t want to go overboard. What’s should I do?Answer: If your goal is to be lean and firm with good muscle tone, but not to get big muscles, remember that muscles are the place where body fat is burned. So if you want to lose your fat, you’ve got to work your muscles. You can’t rely on aerobic exercise alone, you have to add strength training to your workout as well. Resistance exercise increases lean body mass and thus metabolic rate, causing your body to burn more fat 24 hours a day. It increases growth hormone, improves glucose tolerance, and lowers cholesterol levels. Simply put, it makes you look better, feel better, have more energy, and live longer. The fountain of youth has been discovered, and it’s in the gym. Get out there and get lifting!

High Fiber Chocolate Syrup Mix™

Recipe Spotlight

Question & Answer

Food of the Month

News & Discoveries in Fitness and NutritionTips &Tidbits

Supplement of the Month

Corn Chips• 1/2 cup boiling water• 2 tbsp. CapTri®• 125 g. corn meal• chili powder to taste (no more than 1/4 tsp.

recommended unless you really like them hot!)• popcorn salt*

Preheat oven to 350 degrees. Pour water over CapTri® C8 MCT, corn meal and chili powder. Mix well with fork until dough balls itself together. Shape into small 3/4 to I inch balls and place far enough apart on nonstick cookie sheet so that they do not touch when pressed flat. Press balls as flat and thin as you can, shaping them however you want (triangles, oval, rectangles, etc.). Sprinkle lightly with pinches of popcorn salt and bake about 30 minutes until edges just start to brown. Chips should be thin and crisp, but firm so that they can be used to scoop Mexican Bean Dip (pg. 89 of CapTri® Cookbook) or any other you may want to try.

Variations: add 1 tsp. jalapeno juice or other spices to give your chips some zip.

measured. The data were used to calculate A-BEST, taking into account gender and use of medications that affect heart rate.

The average age of study participants was 53.5 years and 59% were men. More than half of patients aged 50-60 years -- 55% of men and 57% of women -- were physiologically younger according to A-BEST. After an average follow-up of 8.7 years, 9,929 (8%) participants had died. As expected, the individual components of A-BEST were each associated with mortality.

Patients who died were ten years older than those who survived. But A-BEST was a significantly better predictor of survival than chronological age, even after adjusting for sex, smoking, body mass index, statin use, diabetes, hypertension, coronary artery disease, and end-stage kidney disease. This was true for the overall cohort and for both men and women when they were analysed separately.

Dr Harb said doctors could use A-BEST to report results of exercise testing to patients "Telling patients their estimated age based on exercise performance is a powerful estimate of longevity and easier to understand than providing results for the individual components of the examination."

Dr Harb noted that this type of approach has shown merit in specific disease areas. For example, ESC guidelines advocate using "cardiovascular risk age" -- based on risk factors including smoking, blood cholesterol and blood pressure -- to communicate with patients.2European Society of Cardiology. "What's age got to do with it? Your exercise performance is a better predictor of longevity than your chronological age." ScienceDaily. ScienceDaily, 14 February 2019. <www.sciencedaily.com/releases/2019/02/190214084723.htm>.

Cabbage• While cardiovascular protection and decreased risk of

type 2 diabetes have been areas of increased research interest with respect to cabbage intake, it is the area of cancer prevention that still offers the largest number of health-related studies for this cruciferous vegetable.

• Even though the inside of cabbage is usually clean since the outer leaves protect it, you still may want to clean it. Wash whole cabbage head under running water or remove the thick fibrous outer leaves and cut the cabbage into pieces and then wash under running water.

• Combine shredded red and green cabbage with fresh lemon juice, CapTri® C8 MCT or olive oil, and seasonings such as turmeric, cumin, coriander, and black pepper to make coleslaw with an Indian twist.

Nutritional Information for: Cabbage, red, cooked, 1.00 cup (150.00g).

*Be sure to add sodium count to nutritional values of chips, depending on how much popcorn salt you use.


Because MCT oil has gotten to be so popular, I have received a

lot of questions and interest in how to use this supplement, particularly our CapTri® C8 MCT, in a low-carb diet to burn fat.

Scientific studies have shown that when lipids like CapTri® C8 MCT are used in place of carbohydrates, body fat stores are lower – so you can definitely use this supplement while following a low-carb diet. When you reduce carbs, you in turn reduce insulin (insulin promotes fat storage) and activate the carnitine shuttle. The carnitine shuttle is a transport system that moves fatty acids inside mitochondria - the furnaces inside cells where foods are burned for energy. The body is then able to shift into a fat-burning mode.

The problem with typical low-carb diets is that you don’t have much energy and your metabolism slows down because you’re not eating enough calories. You’re really not consuming any fuels that your body likes to use for energy. With the new low-carb strategy, you use CapTri® C8 MCT in place of starchy carbs. This results in decreased insulin production and a higher release of glucagon, a hormone that helps unlock the body’s fat stores.

The calories from CapTri® C8 MCT provide the energy you need

The CapTri® C8 MCT Diet

THE CAPTRI C8 MCT DIET

By John Parrillo

to keep training hard. Also, by substituting CapTri® C8 MCT for an equivalent number of calories from carbohydrates, you avoid the slow-down in metabolic rate which inevitably results from calorie-restricted diets.

For background, CapTri® C8 MCT consists of shorter (medium-length)

conventional fats. Instead of being transported to fat depots like regular fats, CapTri® C8 MCT is transported directly to the liver and is immediately burned to produce energy.

As it is burned in the liver, some of the energy is released as body heat in a process known as thermogenesis. So instead of being stored as fat, excess calories from CapTri® C8 MCT are converted to body heat, and this means you burn more calories per hour. This explains why calories from CapTri® C8 MCT contribute less to fat stores than an equivalent number of calories from conventional fats or carbohydrates.

Another reason for CapTri® C8 MCT’s positive effects on weight control may have to do with an enzyme called “adipose triglyceride lipase” (ATGL), which is required for efficient mobilization of fat stores in fat tissue and non-fat tissues. Research has discovered that ATGL activity is inhibited by conventional fats, but less so with MCTs. This basically shows that MCTs allow fat-burning to proceed, whereas conventional fats may stand in the way of fat-burning.

Guidelines

This diet is about how to gain muscle and lose body fat at the same time. It’s designed for people who want to get in shape as fast as possible or

need to strip off body fat in the last phases of contest preparation. It is completely realistic to plan to lose 5 to 10 pounds of fat and gain a few pounds of lean muscle in just a few weeks. You will be amazed at what a difference this approach will make in your appearance and in the way you feel. Essentially, this diet is high in protein, lower in carbs, and low in fat.

Here’s your playbook for being successful while using this strategy:

• Eat most of your starchy carbs early in the day (such as oatmeal, legumes, potatoes, or yams). Limit your carbs at night because they are less likely to be burned off. In fact, don’t eat any starchy carbs after lunch. If you really want to cut carbs and accelerate fat loss, don’t eat any after breakfast.

• Use CapTri® C8 MCT (up to a tablespoon) with some fibrous veggies for an afternoon snack.

• Eat plenty of lean protein at meals and snacks. You will get good results using egg whites, skinless chicken breasts, turkey breasts and tuna for protein sources.

• Have generous portions of fibrous vegetables and salad at each meal. You can have essentially all the vegetables and salad you want. It’s very difficult to eat too many calories from vegetables. I’m talking about food like broccoli, cauliflower, asparagus, spinach, green beans, and so on. Refer to the Parrillo Performance Nutrition Manual for a more extensive list.

• Avoid fruit and dairy products, which contain simple sugars, and bread, pasta and other refined carbohydrates

• Gradually introduce CapTri® C8 MCT into the plan, starting with 1 tablespoon a day and gradually increasing to 3 or 4 tablespoons daily.

®

Breakfast: 1 serving of a whole grain cereal such as oatmeal, served with Parrillo All Protein Milk-Flavor Powder™1 serving of a lean protein such as egg whites

Mid-morning snack:Parrillo Protein Hi-Protein Powder™ Shake with 1 tablespoon CapTri® C8 MCT

Lunch:1 serving lean protein such as white meat chicken or turkey, or fish or shellfish1 serving cooked fibrous vegetables (broccoli, cauliflower, greens, green beans, zucchini, and so forth1 green salad with raw salad veggies drizzled with CapTri® C8 MCT1 starchy carb such as a baked potato or yam or brown rice (optional)

Mid-afternoon snack:Parrillo Protein Bar™; or CapTri® C8 MCT (up to a tablespoon) with some fibrous veggies for an afternoon snack.

Dinner:1 serving lean protein such as white meat chicken or turkey, or fish or shellfish1 serving cooked fibrous vegetables (broccoli, cauliflower, greens, green beans, zucchini, and so forth)1 green salad with raw salad veggies drizzled with CapTri® C8 MCT

Post-dinner snack (optional):A serving of Parrillo All Protein Milk-Flavor Powder™ or Parrillo High Protein Low Carb Pudding Mix™ (Chocolate or Vanilla Flavors).

Once you see how fast the results come, you will love this diet. Feel free to use it whenever you need to strip fat off your body – and do it in a healthy way.

Use the following template to plan your daily menu:

chains. This structure accounts for the ability of MCTs to stimulate metabolism. It also harnesses the energy density of fat but is not stored as body fat. The molecular structure of CapTri® C8 MCT results in it being metabolized differently than


10 sets of 10, old school plateau buster

Men's divisions and Fabio

Purposeful partials

Injuries and specialization

Dinky exercises

Weak hamstrings

BY IRON VIC STEELE

Vic, I was reading about how a “plateau-buster” widely used by guys in the 1990s: after a few warm-up sets, they would perform 10 sets of 10 reps with a static weight. Gruesome! That sounds so horrible that I am tempted to try it. I am a bit of sadist in that I have always wanted to try John Parrillo’s 100-rep forced-rep belt squat. Was the 10 x 10 thing real? Have you ever heard of anyone using this strategy?

Burt, Beltsville

I suspect you are referring to the German Volume training craze of the 90s. There is a long history of this sort of stuff. Back in the 1950s Reg Park and Marvin Eder would train together and one of their favored strategies was to super-set all kinds of push/pull exercises. They would pair bench presses with barbell rows. Get this, after warming up these

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two monsters would do 8 sets of 8 in the bench press and the row with identical poundage: 365! Wow. Reg weighed 245 and Marvin only 200. Marvin could clean and press 350 and was the first man weighing less than 200 to bench 500. These two would do a set of 8 in the bench followed immediately with a set of 8 in the

row, the barbell set on the floor next to the bench press. Back and forth they would go. Jeff Everson over at Planet Muscle recalled training at the Duncan YMCA in Chicago in 1970 and watching Sergio Oliva perform 15 sets of 15 reps super-setting benches (using a static weight of 245!) with 15 sets of wide-grip bodyweight chins. John Parrillo would have no hesitation proscribing 10x10 if that was the appropriate prescription. The modern protocol would be to pick a big lift and once a week for 4-6 straight weeks, after adequate warm-up, perform 10 sets of 10 reps. Use light weight to get started: you have got to make it across the finish line. Do we have


to tell you that you have to take in a ton of clean calories? Before every 10x10 session take 3-6 Muscle Amino Formula™ capsules. After the workout wash down another handful of Muscle Amino™ capsule with a serving or two of 50-50 Plus™, the Parrillo post-workout replenishment drink. Muscle Amino Formula™ is pure branched-chain amino acid. The idea is to top off the tanks before the workout and replenish immediately after: this procedure actually amplifies the benefits of the workout. The Parrillo 100-rep belt squat was originally designed to help a national caliber power lifter break the national record in the squat - which he did.

Victor,

What do you think of the new bodybuilding divisions where guys that are lightly muscled parade around in board shorts? To me Fabio would have cleaned up had they had

this back in his day.

Jimmy G. Gaithersburg

I am a Fabio fan. He does not take himself seriously and has a great sense of humor. Well I am not going to lie and say I look forward to it or follow the lightly muscled guys in board shorts – but I understand it and understand the need for it. There are a lot of well-built guys that want a chance to compete - but not against hardcore bodybuilders. Being a hardcore bodybuilder requires a fulltime commitment to the bodybuilding lifestyle that precludes a normal life. But what about those super-well-built guys that want to compete but in a smaller pond with athletes that live normal lives, complete with jobs, kids and responsibilities. So, I understand it and applaud it – but I am not lining up to buy a ticket unless Fabio makes a comeback and enters one.

Iron Vic Speaks!

Mr. Steel,

What is your opinion on what I would call, purposeful partial reps. I train at a gym at the same time some successful local bodybuilders train. These men are ‘all in’ as far as bodybuilding goes; they are serious and successful, not nitwit clowns. They use a lot of unusual training strategies and one that caught my eye was the use of partial reps. For example, on leg presses or hack squats, they will start a set of leg presses and rather than lock the weight out, they push to about six inches shy of lockout before lowering – but not all the way down – now sort of bounce up a down in the middle, they rep and rep and rep…they have their buddies spot and go until they are screaming from lactic acid build-up. They get an incredible pump from this. They pose the trained muscle between sets. Should an intermediate guy use this strategy? On a lot of exercises? On a select few? What is your opinion? Is this something you would recommend?

Jackson, Fairfax

No doubt they do get an incredible pump using partials; back in the olden days this was called ‘the burns’ and usually reserved for the last set of a particular exercise, a “finisher,” but never anything more. As a bodybuilding strategy, this one has been around for a long time. What some modern bodybuilders have done is elevated a ‘finishing’ exercise into the main event. I think that this strategy is legitimate and appropriate – for advanced men. For someone that already has their size and shape why not inflate everything maximally with a barrage of high-rep partial-rep sets. If the muscle is stuffed with glycogen, this type of training has an inflationary effect on the muscles that is akin to swallowing an air hose. No doubt that the smart guys are super-compensating, stuffing themselves with carbs before the enduro pump sessions. The beginner


and intermediate bodybuilder need build a full and complete set of muscles using full and complete exercise movements. Once a man has done the basic work and built a relatively symmetrical physique, pump away with partials. Try out partials the old school way: as a finisher; after you finish an exercise using full range of motion, feel free to add a final partial rep set. I would take it a step further and follow the finisher with an equally intense fascia stretch. Use partials judiciously and sparingly and don’t use them too much too often. If you are a beginner or intermediate bodybuilder, I would steer clear of purposeful partials.

Vic,

I tore my leg up in a warehouse accident and am on crutches for the next 2-3 months. I want to keep training – what would you suggest? I am a hardcore guy who trains a lot and have no intention of not training. My leg is in a cast and I am good to go – how would you set it up? I was training four times a week for about an hour per session. Normally, after a lifting session I would perform a 30 to 40-minute cardio session.

Benny, Silver Spring

We used to have a saying: upper body injury? Time for that leg specialization program. Injured lower body? Time for that upper body specialization program. Why not stay with four times a week – but doing nothing but exercises that can be done seated or lying down; here is one potential four day per week upper body specialization training split.

Day 1 Chest• barbell bench press, incline press on

machine, dumbbell flyes, pec-decTriceps• lying nose-breakers, seated

overhead tricep press, machine tricep pushdowns

Biceps• seated steep incline dumbbell curl,

spider curl, machine curl

Day 2 Shoulders• seated dumbbell press, machine

overhead press, seated lateral raiseLats• seated wide-grip pull downs, seated

narrow-grip underhand pull downs, cable row

Day3Chest • lying dumbbell presses, pec decTriceps• seated single-arm tricep pushdowns,

narrow-grip bench press

Day 4Shoulders• seated press behind neck, seated

lateralsLats • Narrow-grip lat-pull down, dumbbell

pullover on flat bench, machine row

3-5 sets, 6-12 rep sets

Also: see if your gym has an Aerodyne bike; you can sit on the bike, keep your feet on the floor (not the pedals) and use your arms to get a cardio workout. The great thing about the Schwinn Aerodyne bike is that you can push forward or pull backwards. Try starting off with ten minutes of “arm only” cardio, pushing and pulling. Add one minute per session and in two weeks you be doing 25-minute arm only cardio sessions. Write back and alert me how this worked out.

Good Morning!

I was told by a personal trainer that I needed to do bent-over lateral raises because my rear deltoids needed building and strengthening. The same trainer said lunges “done right” were as good as squats and a lot less dangerous. When the same trainer recommended tricep kickbacks as the best triceps exercise – I remembered a column you wrote where you were very down on these exact exercises. I am debating as to whether to continue with this trainer. Despite two

Upper body injury? Time for that leg specialization program. Injured lower body? Time for that upper body specialization program.

There are a lot of well-built guys that want a chance to compete - but not against hardcore bodybuilders.

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12 / box

12 / box

16 oz16 oz

24 oz

24 oz

21.2 oz

32 oz

25.4 oz

22.3 oz16 oz

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months of diligent work, I don’t have any results to show for my (so far) efforts. A penny for your thoughts?

Denise, Richmond

Flee! This is like going to dinner at an expensive restaurant and being fed nothing but fluffy desserts – you need some meat and potatoes. The exercises mentioned are silly little isolation movements that take away time from serious exercises. Any personal trainer that pushes lunges over squats is either biased or delusional. These small isolation exercises are absolutely fine to perform, assuming you have the time and energy to do them after the core, compound multi-joint exercises. If you want to lunge after squatting, after doing leg presses and/or hack squats – feel free! Bent over lateral raises are absolutely fine to do after all the overhead pressing is complete and any side laterals. Ditto triceps: after dips, after close-grip bench presses, after any overhead tricep presses with dumbbells, lying presses or French, feel free to use the tricep kick back as a “finisher.” You need a new personal trainer.

Yo Victor!

I am getting marked down at local physique competitions because I have no hamstring muscles; my leg biceps are underdeveloped – which is weird because I have faithfully been doing lying and seated leg curls for my entire 5-year bodybuilding career. To be honest, I don’t exactly get psyched up prior to a set of leg curls like I would before a set of bench presses or rows. Maybe that is why my hams are under-developed. Any ham-ideas would be appreciated. I plan on continuing to compete and am tired of hearing “your hamstrings need to be bought up.”

Dennis, Dayton

I feel you on having a hard time

Iron Vic Speaks!


getting psyched up for the most boring of all exercises: the face-down lying leg curl. First off, most bodybuilders do leg curls wrong: don’t let the hips rise up when the pulling gets tough, instead drive the hips down and into the bench. This makes the leg curling much harder and isolates the hams to a much greater degree. Another thing to consider is learning how to do a proper stiff-leg dead lift. There are two distinctive types of stiff-leg dead lift, one type primarily stresses the spinal erectors; the second type of stiff-leg stresses the hamstrings. The hamstring dead lift uses lighter weight and a very precise technique: the hamstrings are engaged during the lowering. The bar is allowed to break away from the body as it is being lowered in a controlled fashion. The bodybuilder feels the hamstrings contracting as they resist the lowering. The plates barely touch the floor before the concentric pull begins. Don’t jerk or jolt the concentric: use continuous tension. Set the hips high during the hamstring dead lift. Another possibility is that body fat is obscuring your hams. A lot of guys have excellent hamstring development that is hidden under a layer of body fat.

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WE WANT TO SHARE YOUR SUCCESS STORY!

Cody EvansMarch 2019

Featured Athlete

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Dr. Ken Davis - Parrillo PerformanceI began my bodybuilding journey. That is the exact day I began...

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Transcript of Dr. Ken Davis - Parrillo PerformanceI began my bodybuilding journey. That is the exact day I began...